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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leon

In the 7 days ending Sep 22, 2013:

activity # timemileskm+m
  Running13 8:21:44 71.1(7:03) 114.42(4:23) 750
  Urban Orienteering1 56:07 7.9(7:06) 12.71(4:25) 10
  Total13 9:17:51 79.0(7:04) 127.14(4:23) 760

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Sunday Sep 22, 2013 #

11 AM

Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)

1mi w/up around start, 1m w/down around finish feeling terrible.

Urban Orienteering race 56:07 [5] 7.9 mi (7:06 / mi) +10m 7:05 / mi

London City Race - M21E, 13th, 56:07
A definite runners course, so a shame my legs were in bits after yesterday.
Honestly think I could have run 2 mins quicker at least if fresh, so maybe come about 7th. However, that's my choice to race three times this weekend and so I can't complain really.
Looking at the splits, only two issues really, otherwise just running a bit slower than everyone else. In actual fact set off a bit slower than usual on basis of long course & tired legs and a good thing I did or I really would have gone out of the back door. As it was just about managed to keep going to the end, was in a far worse state than yesterdays races.
If any one is reading, please provide a water station at some point next year and I will be very grateful!
Anyway, the two issues mentioned above, namely legs S-1 and 8-9, set off to 1 with the aim of going through the canopy marked running NE/SW at 2 o'clock off Westferry circus. However on running through the square where 9 is, looked ahead and couldn't see an underpass or passage, only some doors at the base of the builiding, which were shut. On the basis the final instructions said 'Do not enter buildings or indoor shopping arcades' I went round the the south. Clearly the map suggests it is passable but really it is the doors that put me off, I would think doors suggest you are entering a building. Looking at the splits everyone else must have gone through, and back 8-9 which I didn't do either. Perhaps I was a bit naive, but, and I've checked on street view, to all intents and purposes this looks like a building.
Apart from that, other observations
1-2 Went east and down steps
3-4 went under first bridge, slightly hesitantly, may have been better going over both bridges At least I didn't cross the uncrossable fence like the guy I saw out of 4.
5-6, should have gone east from 5 but went back through 3.
9-10, down steps
10-11, under DLR station
11-12 approached 12 from N overshot slightly
14-15, west route
15-16 west route, cut straight to under DLR via car park, could have zig zagged further E
16-17 Overshot slightly on underpass
18-19 spent a few seconds working out which side control was
20-21 kept thinking this was a trick and you couldn't just nail it down the river
21-22 to south of stables and followed path
23-24 came out at Mudchute and went south, should prob have gone north
26-27 via riverbank
27-28 approached from the north, closer look suggests south better
28-29 via Island Gardens

Still, much better than 29th last year, but simple courses this year.
Enjoyable all the same, great atmosphere

Saturday Sep 21, 2013 #

8 AM

Running warm up/down 15:00 [2] 2.0 mi (7:30 / mi) +30m 7:10 / mi

A jog from Burnley Tescos into Towneley Park
9 AM

Running race 17:15 [5] 3.1 mi (5:34 / mi) +90m 5:06 / mi

Burnley parkrun - 1st - 17:15
With all the uncertainty on whether we would have a full C team or not, I decided to race twice today.
Nice course, expected hillier, but nice and deceptive in it was only 2.5 laps but the laps didn't seem that long. Mix of tarmac, trail and grass. Gentle drag up 3 times, last time the finish straight.
Standard blitz at the start and felt sluggish but after 2 minutes worked my way up to James Raven and took him on the downhill. Started to feel good and stretched out, hoping to pull James to sub 18. Just a case of maintaining the hard effort from there in, tired a tad last mile and had 50secs to complete the drag up the hill, but once the clock ticked past 17 jogged in, to win by 30 secs.
Great support from all the marshalls.

Running warm up/down 17:30 [3] 2.5 mi (7:00 / mi) +30m 6:45 / mi

Back to Burnley Mcr Rd station for train to Blackpool
2 PM

Running warm up/down 17:00 [3] 2.2 mi (7:44 / mi) +10m 7:37 / mi

Running race 21:45 [3] 4.1 mi (5:18 / mi) +10m 5:16 / mi

Northern 6 Stage, C Team, Leg 3, 21:45 (+19 places)
A cracking run, very enjoyable. Just aimed to stay relaxed and this worked, felt very strong, tried to push on last mile but the effort was just about maintaining the pace in the end. Started well down so was overtaking loads, inc. the women so this was a good boost. Good conditions. Bodes well for a 10k PB soon.
3 PM

Running 11:30 [2] 1.6 mi (7:11 / mi) +15m 6:59 / mi

To Blackpool South

Friday Sep 20, 2013 #

12 PM

Running 30:30 [3] 4.0 mi (7:38 / mi) +10m 7:34 / mi

A stroll round the railway loop. Legs felt alright, mind felt very bored

Thursday Sep 19, 2013 #

1 PM

Running 30:04 [2] 4.0 mi (7:31 / mi) +10m 7:28 / mi

Out and back on the river and then round Bootham hospital.
Plodding, plodding, plodding but if that is plodding pace, we're doing alright.
7 PM

Running 45:00 [3] 6.0 mi (7:30 / mi) +40m 7:21 / mi

Run with Mick in the gathering gloom round Methley and Cas old railway paths. Moving alright and did the required six miles but would have struggled immensely for motivation without company and new paths.
Strides at the end ready for Saturday.

Wednesday Sep 18, 2013 #

1 PM

Running 30:15 [3] 4.0 mi (7:34 / mi) +5m 7:32 / mi

Out to Fulford and back. Heavy going
7 PM

Running 1:13:00 [3] 10.3 mi (7:05 / mi) +150m 6:47 / mi

Group run, Headingley Meanwood West Park Hawksworth Newlay Bridge Canal to Leeds station. Once I got going I was OK, and able to pick the pace up as required in order to make the 20.02 home. Good work.

Tuesday Sep 17, 2013 #

6 PM

Running 1:33:15 [3] 13.2 mi (7:04 / mi) +250m 6:40 / mi

Another Tuesday fartlek, this time 4x 20,40,60, 2x90, 4x 60,40,20

Felt shockingly sleepy all day, no idea why, and didn't run as lunch as planned.
But this wasn't bad, pleased with the 90s and second 60s, though was gone by the 20s.

Monday Sep 16, 2013 #

12 PM

Running 33:10 [4] 5.1 mi (6:30 / mi) +20m 6:25 / mi

Knavesmire wood loop. Despite wind, ended up running quite fast.
7 PM

Running 48:30 [3] 7.0 mi (6:56 / mi) +80m 6:41 / mi

Otley/Burley loop, Otley first.
Grim conditions, strong wind/rain.
Moving OK, but just wanted to get home really.

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